Bedtime Stretches to Relieve Lower Back Pain

Somehow back pain is always worst right when you’re trying to get to sleep. As soon as your head hits the pillow the weight of the world falls squarely onto your lower spine. Rest assured you’re not alone; roughly 80% of adults experience lower back pain at some point in their lives. You might not be able to control when it happens, but you can manage your discomfort. Here are a few stretches and simple yoga poses you can do before bedtime to ease your pain and help you get a good night’s sleep.

Knee to Chest Hug

Lie flat on your back with your legs extended and arms at your sides

Keep your hips straight and back on the bed as you bend one knee up toward your shoulder

Hold with both arms and squeeze for a full 10 seconds

Slowly return your leg to a flat position, then repeat the previous steps with the other leg

After stretching each leg individually, bring both knees to your chest and hold for 10 seconds

Child’s Pose

Kneel on the floor and sit on your heels with your feet touching

Separate your knees to the width of your hips

Lean forward until your body and head rest on the floor between your thighs

Stretch your hands out above your head, palms touching the floor

Hold for 10 seconds

Cow and Cat Pose

Start on your hands and knees with arms shoulder-length apart and knees aligned with your hips

Keep your neck and spine as straight as possible, in a neutral position